Bran rau cem quav: daim ntawv qhia ua noj, hom bran, txoj cai noj, contraindications, txiaj ntsig thiab kev puas tsuaj

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Ib ntus, cem quav tshwm sim hauv txhua tus neeg. Tom qab tag nrho, txoj haujlwm ntawm txoj hnyuv nyob ntawm tus yam ntxwv ntawm cov khoom noj khoom haus thiab muaj cov tshuaj uas txhawb nqa nws cov peristalsis. Yog tias cov zaub mov tsis muaj fiber ntau thiab cov khoom noj muaj fiber ntau, cov hnyuv yuav ua haujlwm tsis zoo. Hauv qhov no, nws raug nquahu kom siv bran rau cem quav, uas yog ib qho ntawm cov khoom noj muaj fiber ntau. Lawv muaj txiaj ntsig zoo rau lub plab zom mov, yog li lawv tuaj yeem siv los ua kom nws txoj haujlwm zoo.

ntxhais yog dab tsi

Nyob ntev, bran raug suav hais tias yog pov tseg ntawm hmoov milling. Tom qab tag nrho, qhov no yog lub plhaub ntawm cov nplej thiab qhov seem ntawm nws tom qab sib tsoo rau hauv hmoov. Bran raug pov tseg, txawm hais tias nyob rau hauv ancient sij hawm, ntau tus kws tshawb fawb tham txog lawv cov txiaj ntsig zoo. Tab sis tsuas yog nyob rau hauv lub xyoo pua xeem lawv tau tso tseg tsis siv los ua zaub mov, vim hais tias ntawm cov khoom noj fiber ntau tau dhau los ua cov khoom noj tsis zoo ntawm tib neeg. Cov kws tshawb fawb tshawb fawb tau ua pov thawj tias bran muaj cov txiaj ntsig zoo. Yog li ntawd, lawv tsis ntev los no tau pom zoo rau qee yam pathologies ntawm lub plab zom mov.

Cov kws tshawb fawb tau pom tias bran pab nrog cem quav thiab normalizes plab zom mov vim nws cov nplua nuj muaj pes tsawg leeg. Lawv muaj lub plhaub ntawm cov nplej, uas yog nplua nuj nyob rau hauv fiber, vitamins thiab minerals. Bran muaj ntau cov vitamin A, B, zinc, potassium, selenium, chromium, tooj liab, magnesium. Lawv kuj muaj cov protein thiab fiber ntau noj.

Yuav ua li cas yog bran

Feem ntau siv bran rau cem quav, nrog rau kev poob phaus. Tab sis cov khoom no muaj ntau yam khoom muaj txiaj ntsig uas tso cai rau nws siv rau ntau yam pathologies, nrog rau kev rov zoo. Thaum siv kom raug, bran muaj cov nyhuv hauv qab no:

• ntxuav lub cev ntawm co toxins;
• tshem tawm cov khoom lag luam metabolic, ua kom nrawm nrawm ntawm cov rog;
• pab txo cov roj cholesterol;
• normalize ntshav qabzib qib;
• txhim kho plab hnyuv microflora;
• nce kev tiv thaiv;
• txhim kho kev noj qab haus huv tag nrho.

hom bran

Ntawm kev muag tam sim no koj tuaj yeem pom ntau hom bran, ntim rau hauv hnab. Tseem muaj granulated los yog compressed rau hauv pob. Qee zaum lawv tau tsim nrog ntau yam flavors thiab flavorings. Rau kev kho mob cem quav, nws yog qhov zoo tshaj plaws los siv cov bran xoob. Tej zaum lawv yuav zoo los yogloj.

Txhua tus kws kho mob, thaum teb cov lus nug ntawm cov bran twg zoo dua rau cem quav, yuav teb cov nplej lossis oatmeal. Lawv muaj cov nyhuv me me, tsis txhob ua rau lub qhov txhab mucous. Lawv tuaj yeem siv tau txawm tias muaj ntau yam pathologies ntawm lub plab zom mov thaum lub sijhawm tshem tawm. Thaum tsis muaj kab mob, yog cem quav los ntawm kev noj zaub mov tsis zoo lossis kev ua neej nyob tsis muaj zog, rye bran tuaj yeem noj. Lawv yog cov coarser, yog li lawv ntxuav cov hnyuv zoo. Koj tuaj yeem sim buckwheat, mov lossis pob kws, tab sis lawv nyuaj dua nrhiav kev muag.

Bran txiaj ntsig rau cem quav

Nov yog ib yam khoom noj uas yuav luag indigestible. Bran yog ib qhov chaw ntawm kev noj haus fiber ntau. Lawv nqus dej, o thiab sau cov hnyuv. Nyob rau tib lub sij hawm, lawv dawb do dhau los ntawm tag nrho cov digestive ib ntsuj av, irritate nws phab ntsa, stimulating peristalsis. Raws li txoj kev, lawv khi thiab tshem tawm tag nrho cov co toxins thiab co toxins. Kev nce hauv qhov loj ntawm bran pab rau qhov tseeb tias lawv tso cai rau koj kom muaj kev xav txaus siab rau lub sijhawm ntev, uas yog qhov tseem ceeb thaum ua raws li kev noj zaub mov kom poob phaus.

Bran tuaj yeem, yam tsis tas siv tshuaj ntxiv, tsim kom lub plab zom mov raws sijhawm. Lawv txhim kho digestion, tshem tawm toxins, txhawb peristalsis thiab tiv thaiv stagnation ntawm cov quav. Kev suav nrog cov khoom no hauv kev noj zaub mov yuav pab ua kom lub plab zom mov ib txwm muaj thaum noj zaub mov tsis txaus, plab hnyuv tub nkeeg, thiab hnyav dhau.

Contraindications rau lawv siv

Nws tsis yog ib txwm ua tau los pab koj tus kheej nrog cem quav nrog kev pab ntawm bran. Yog ua haujlwm ntawm cov hnyuvyog cuam tshuam los ntawm cov kab mob ntawm lub plab zom mov, nws yog ib qho tsim nyog yuav tau noj tshuaj. Hauv qhov no, bran tuaj yeem siv rau kev kho mob tsuas yog tom qab sab laj nrog kws kho mob. Tseeb, nrog ntau yam pathologies, coarse fiber tsis tuaj yeem noj, vim nws tuaj yeem ua rau mob hnyav thiab ua rau mob. Contraindications rau kev siv bran muaj xws li cov hauv qab no:

• gastritis, gastroduodenitis lossis peptic ulcer nyob rau theem mob;
• mob hnyav lossis mob pancreatitis;
• colitis, Crohn's disease;
• adhesions hauv plab hnyuv;
• irritable plahaum syndrome;
• mob plab;
• plab hnyuv;
• cholelithiasis;
• tus neeg intolerance rau cov khoom lag luam cereal;
• early childhood;
• siv ceev faj thaum cev xeeb tub.

Txiv kab ntxwv twg zoo dua rau cem quav

Txhawm rau ua kom lub plab zom mov, koj tuaj yeem siv txhua hom bran. Tab sis qhov tseem ceeb tshaj plaws thiab yog li ntawd feem ntau yog nplej, oat thiab rye.

• Nplej bran yog feem ntau siv rau cem quav. Qhov no yog cov khoom siv tshaj plaws thiab pheej yig. Cov bran no ntxuav cov hnyuv, txhawb nws txoj haujlwm. Lawv nqus dej zoo, yog li haus tsawg kawg 2 litres kua thaum kho.
• Oat bran kuj yog qhov nrov heev ntawm fiber ntau. Kev cem quav daws sai sai nrog kev siv kom raug. Siv oat bran nrog dej, kefir, yogurt. Koj tuaj yeem siv lawv ob zaug ib hnub.
• Rye bran muaj ntau coarse noj fiber ntau. Lawv kuj muaj cov tshuaj antioxidants. Rye bran yog siv rau cem quav, uas tsis cuam tshuam nrog exacerbation ntawm gastrointestinal pathologies, feem ntau thaum lawv tshwm sim los ntawm kev noj tsis txaus los yog kev ua neej nyob sedentary. Lawv ntxiv rau cov zaub mov, soaked hauv dej los yog tov nrog kefir. Koj tuaj yeem noj rye bran tsis ntau tshaj 30 g ib hnub twg.

Lwm hom bran

Ntau tus neeg xav paub seb cov bran tseem siv rau cem quav? Raws li txoj cai, koj tuaj yeem siv txhua yam: buckwheat, mov, pob kws thiab lwm yam. Tag nrho cov ntawm lawv muaj fiber ntau noj, yog li lawv txhim kho plab hnyuv ua haujlwm zoo. Koj tuaj yeem haus ntau hom bran ntawm 20-30 grams tauj ib hnub. Lawv muab tso rau hauv dej, mis nyuj los yog fermented mis nyuj khoom.

Txhua hom bran tuaj yeem siv tau yog tias ib tus neeg tsuas muaj teeb meem ntawm plab hnyuv. Yog tias muaj lwm yam pathologies, nws yog qhov zoo dua mus ntsib kws kho mob. Tom qab tag nrho, piv txwv li, rye bran yuav tsum tsis txhob siv rau gastritis los yog pancreatitis, thiab oat bran yog zoo rau kev sib ntaus sib tua hnyav tshaj.

Rules of application

Txawm hais tias txawm tias kws kho mob pom zoo kom bran rau cem quav, koj yuav tsum siv lawv kom raug. Muaj qee cov lus pom zoo, tom qab ntawd, koj tuaj yeem txhim kho koj txoj kev zom zaub mov yam tsis ua rau qhov tsis xav tau.

• noj bran rau cem quav xwb yog tias tsis muaj pathologies loj ntawm lub plab zom mov lossis lwm yam contraindications.
• Koj tuaj yeem siv lawv hauv qhov tsawg, nco ntsoov ua raws li cov lus pom zoo.
• Noj bran tsis nyob rau hauv daim ntawv qhuav, tab sis tom qab soaking. Rau txhua qhov kev pab ntawm bran, ib khob dej yog xav tau. Thaum tsis muaj kua, lawv tuaj yeem cuam tshuam cov hnyuv ntau dua.
• Yog tias koj muaj cem quav lossis lwm yam tsos mob ntawm kev zom zaub mov, koj yuav tsum sab laj nrog koj tus kws kho mob, koj yuav tau noj qee yam tshuaj.
• Koj tuaj yeem siv bran ntev dua 2 lub hlis. Tom qab ntawd koj yuav tsum tau so ib hlis thiab kev kho mob tuaj yeem rov ua dua.

Yuav ua li cas noj bran

Tam sim no hauv khw muag khoom thiab chaw muag tshuaj koj tuaj yeem nrhiav ntau txoj hauv kev rau cov khoom siv bran. Cov no tuaj yeem yog cov pob lossis granules nrog cov khoom sib txawv uas koj tuaj yeem noj tam sim ntawd. Tab sis rau kev siv tshuaj, nws yog qhov zoo tshaj plaws los siv cov bran nyoos. Lawv yog cov loj los yog me me flakes, qee zaum muag li wholemeal hmoov. Feem ntau, cov neeg noj qab haus huv ntxiv rau cov zaub mov, zaub nyoos thiab pastries.

Tab sis koj yuav tsum paub siv bran kom cem quav kom raug. Nyob rau hauv daim ntawv qhuav, lawv yuav tsis muaj txiaj ntsig, txij li lawv muaj cov khoom ntxuav tsuas yog thaum khi rau dej. Nws yog feem ntau pom zoo kom ncuav qhov zoo ntawm bran nrog boiling dej thiab cia sawv ntsug li ib nrab ib teev. Tom qab ntawd ntws dej, thiab siv cov tuab mushy loj rau kev kho mob. Koj tuaj yeem ncuav bran nrog kefir, mis nyuj, sib tov nrog yogurt, ntxiv rau cereals. Tab sis nyob rau hauv txhua rooj plaub, nyob rau hauv kev kho mob ntawm branKoj yuav tsum haus tsawg kawg ib thiab ib nrab litres dej ib hnub twg.

zaub mov txawv

Cov neeg mob cem quav ntev qee zaum yuav tsum tau noj bran ntev. Txhawm rau kom tsis txhob muaj monotony, koj tuaj yeem siv cov zaub mov txawv rau kev npaj cov tshuaj no:

• 2 tablespoons nplej bran ncuav ib khob mis nyuj kub thiab qhwv zoo. Tom qab 40 feeb, cov tshuaj yog npaj txhij. Koj yuav tsum tau siv nws nyob rau hauv ib tablespoon thaum sawv ntxov ua ntej noj tshais.
• Kho dej haus nrog txiv qaub kua txiv yog tsim los ntawm cov nplej bran. Koj yuav tsum tau boil 1 khob hauv ib liter dej rau ib teev. Tom qab ntawd lim thiab ntxiv kua txiv qaub rau cov kua kom saj.
• Honey bran dej yog siv thaum coarse fiber yog contraindicated rau tus neeg mob. Txhawm rau npaj nws, koj yuav tsum ncuav bran nrog boiling dej thaum hmo ntuj. Co thaum sawv ntxov, lim thiab yaj ib diav ntawm zib mu nyob rau hauv lub haus. Haus ib teev ua ntej noj mov.
• Thaum yav tsaus ntuj, ncuav 20-30 g ntawm bran rau hauv ib khob ntawm kefir thiab tso rau hauv tub yees. Noj thaum sawv ntxov tsis noj tshais. Koj muaj peev xwm ntxiv txiv hmab txiv ntoo qhuav los yog berries rau lub tais. Nco ntsoov haus ib khob dej. Koj tuaj yeem noj tshais hauv ib teev yog tias koj qab los.
• Rau cem quav, nws yog ib qho tseem ceeb siv cov zaub xam lav ntxuav. Ncuav 20 g ntawm bran nrog dej, cia lawv o. Grate boiled beets, ntxiv tshuaj ntsuab thiab strained bran. Drizzle nrog linseed los yog txiv roj roj.
• Thaum sawv ntxov, nrog rau cem quav, koj tuaj yeem noj porridge noj qab nyob zoo. Nws yog tsim nyog los boil 2-3 tablespoons bran nyob rau hauv ib khob dej los yog mis nyuj rau ob peb feeb. Ntxivtws prunes. Nqa mus rau ib lub boil, npog thiab tua. Tom qab txias, ntxiv ib co zib mu. Ib nrab teev ua ntej noj mov, thiab ib teev tom qab nws, koj yuav tsum haus ib khob dej.

Bran rau cem quav: daim ntawv thov tshuaj xyuas

Tam sim no ntau tus nyiam txoj kev kho mob. Nws ntseeg tau tias lawv ua ntau maj mam thiab tsis muaj kev phiv. Qhov tseeb, nrog rau kev siv thiab ntau npaum li cas, bran yog ib qho tshuaj zoo thiab muaj kev nyab xeeb rau kev ntxuav cov hnyuv. Ntau tus neeg nco ntsoov tias lawv tau txais kev cawmdim nrog kev pab los ntawm cem quav, thiab tib lub sijhawm lawv tsis siv tshuaj. Tab sis muaj cov neeg uas tsis nyiam qhov saj ntawm cov khoom no thiab nws cov tsos. Lawv nyiam kho nrog tshuaj tshwj xeeb.